29/09

Desafio 100 dias de burpee- 30 dia

Warm up:
3 Rounds

10 Pull Ups
10 Ring Dips
10 Sit Ups
10 Back Extensions
Samson Stretch
10 Rep of a Weakness 

Skill:

Squat

WOD:

"Cindy"

In 20 minutes complete as many rounds as possible of:

5 Pull-Ups

10 Push-Ups

15 Squats

15+4 pull-up

After Party:

Kettlebell Snatch Work

treino dia 23/08

Warm Up

3 Rounds of Cindy:
5 Pull-Ups
10 Push-Ups
15 Squats




WOD

"Viveiros"

21-15-9
 Front Squats (61kg)
Barbell Burpee Lateral Hops

tempo: 13'41"


After Bash

Tabata Hollow-Body Holds

treino 11/08

Manhã
WOD - Cindy
AMRAP
5 pull-up
10 push-up
15 air squat

15 +3 flex